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 In W.O.D

Synergy CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:00

1 Hatemaker

2 Muscle Ups

3 Wall Walks

Note: Begin with a 450M Run, and then perform another 450M every 5:00.

1 Hatemaker= 5 pushups+20 mountain climbers+1 burpee

Muscle ups must be rings to be Rx!

Muscle Up scales:

4 bar muscle ups

6 C2B Pullups + 4 dips


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